My routine

[greemah]

stuff asthetic purposes bro, i would have you squatting twice a week

day 1- back, biceps, legs- do back before bis- that way you'll only need to do a couple sets of them

day 2- chest, shoulders, triceps- again, do chest before tris and shoulders

day 3- rest

then repeat

that way you're doing some solid, productive lifting instead of succumbing to the "aesthetic" bullshit that a lot of people employ when it comes to lifting

Hmm interesting, that sounds like a decent idea. Would it be ok doing it mon-thur? One problem, I would still do the deadlifts once a week on one of the back days, wouldn't that interfere with squats or vise versa? If I lifted 160kg 5 times I'm pretty sure my lower back would give out during squats lol

Edit: Also doing bench and overhead presses on chest/tri/shoulders day doesn't work for me, each one severely interferes with the other

[Beef]

stuff asthetic purposes bro, i would have you squatting twice a week

day 1- back, biceps, legs- do back before bis- that way you'll only need to do a couple sets of them

day 2- chest, shoulders, triceps- again, do chest before tris and shoulders

day 3- rest

then repeat

that way you're doing some solid, productive lifting instead of succumbing to the "aesthetic" bullshit that a lot of people employ when it comes to lifting

Hmm interesting, that sounds like a decent idea. Would it be ok doing it mon-thur? One problem, I would still do the deadlifts once a week on one of the back days, wouldn't that interfere with squats or vise versa? If I lifted 160kg 5 times I'm pretty sure my lower back would give out during squats lol

Edit: Also doing bench and overhead presses on chest/tri/shoulders day doesn't work for me, each one severely interferes with the other

oh i forgot to mention that when you repeat the workout you could do different exercises i.e do deadlifts on the first back/legs/bis workout of the week, then do squats instead of deadlifts on the seconds

the same goes for bench and overhead- do bench on your first chest/tris/shoulders day, then do overhead on the second- that way they don't interfere with eachother

[greemah]

oh i forgot to mention that when you repeat the workout you could do different exercises i.e do deadlifts on the first back/legs/bis workout of the week, then do squats instead of deadlifts on the seconds

the same goes for bench and overhead- do bench on your first chest/tris/shoulders day, then do overhead on the second- that way they don't interfere with eachother

Isn't that basically what I'm doing now?

[Beef]

:roll: you're doing a 3 day split. this is a 2 day split, working the same muscles twice a week, just different exercises. that way your deadlift doesn't interfere with your squat, etc

[greemah]

I see what your saying, but wouldn't that have the same end effect on my body? As I'm currently doing deadlifts/calves one day a week and squats on another, so my legs are being worked 2 days a week. And I'm benching 1 day a week and overhead press another, so those muscles are still getting hit 2 days a week. So even though I work out 3 days a week it sounds like it would do the same thing as the 4 day workout you're talking about?

Or is something like this better:

Mon (Back, Legs, Biceps)

3x10-15 Weighted Pull-Ups (overhand grip)

1x5 Deadlift

3x20-30 Standing Weighted Calf Raises

3x10-15 Bicep Curls

Tue (Chest, Shoulders, Triceps)

3x5 Bench Press

3x10-15 Weighted Dips

3x10-15 Side Laterals

3x10-15 BO Side Laterals

Wed (Back, Legs, Biceps)

3x5 Squats

3x10-15 Weighted Chin-Ups (underhand grip)

3x5 BO Barbell Row

1x10-15 Shrugs

Thur (Chest, Shoulders, Triceps)

3x5 Military Press

3x20-30 Weighted Crunches

3x10-15 Incline Dumbell Press

3x10-15 Skull Crushers

[Draft]

More squats. Seriously.

[Beef]

better. but i would squat and deadlift on both days, just alternate which one you do first. definitely an improvement though

[Draft]

Hmmm, IMO you could get away with deadlifting once a week. But on deadlift first on the day you do it followed by squats or, if you are really concerned, try split squats or another single leg ex.

Also, I don't understand why your doing claf raises if your training for asthetic purposes...Better to do more compound leg exercises.

[greemah]

How about this (same thing but added lunges/split squats on Monday):

Mon (Back, Legs, Biceps)

3x5 Barbell Lunges

3x10-15 Weighted Pull-Ups (overhand grip)

1x5 Deadlift

3x20-30 Standing Weighted Calf Raises

3x10-15 Bicep Curls

Tue (Chest, Shoulders, Triceps)

3x5 Bench Press

3x10-15 Weighted Dips

3x10-15 Side Laterals

3x10-15 BO Side Laterals

Wed (Back, Legs, Biceps)

3x5 Squats

3x10-15 Weighted Chin-Ups (underhand grip)

3x5 BO Barbell Row

1x10-15 Shrugs

Thur (Chest, Shoulders, Triceps)

3x5 Military Press

3x20-30 Weighted Crunches

3x10-15 Incline Dumbell Press

3x10-15 Skull Crushers

Do you see any other problems with this routine? It's a lot more volume than I'm used to. Will I have to up my calories due to this or is there anything else I should do? Do you see any other problems with this routine

I'm doing calf raises as I don't feel my calves doing any other type of leg work, and I don't see how squats etc would work them much

[Draft]

My only thought is that you might benefit from dropping the reps and increasing weight. Before shifting to a 5x5 I used to train with 3 sets of 6-10 reps followed by a set where I aimed to failed on the 4th and was growing on that.

Though the exercises are an improvement IMO.

[greemah]

My only thought is that you might benefit from dropping the reps and increasing weight. Before shifting to a 5x5 I used to train with 3 sets of 6-10 reps followed by a set where I aimed to failed on the 4th and was growing on that.

Though the exercises are an improvement IMO.

I have had good results on 3x5 squats and 1x5 deadlifts, but my pressing movements went nowhere on 3x5 (I have been told heavy is best for these which is why I'm still attempting it but trying to add only 1kg each week). However when I started doing dips and chinups I did 3x15 and am getting great results, so thought I'd give other excercises a go with those reps. So far I have added weight or done extra reps each week without problems. Think I should keep this up for a few weeks and see how it goes?

[Beef]

its looking good bro, although i probably wouldnt do that much volume- keep your workouts to an hour max

[greemah]

Not really sure how to reduce the volume without ditching some lifts and that would just make some days more volume than others. Maybe on smaller excercises like laterals/crunches/skull crushes I could cut down to 2 sets? Any suggestions?

[Beef]

you almost don't need to be doing any arms bro. if you're doing chest before tris, etc then maybe 2 sets of arms max- not that it'd be detrimental, it's just unnecessary

[Draft]

How long are you actually training for? Looking at the amount of exercises/set you're doing I don't see any reason why you can't finish the workout in 45mins to an hour

[greemah]

Currently the workouts are about 45-50 minutes so think I should be ok.

I think I'll keep the arm movements in for the meantime, and if in a few weeks I'm not making any progress with them I'll ditch them and see what difference that makes.

Thanks for all the help, any other feedback guys?

[rose]

This is why I very rarely bother helping people out unless they're paying me for it.

There's still good odds they won't listen but at least it wasn't a total waste of my time.

For you Pman

[Monarchking]

3X5 LUNGES WTF?

[Draft]

3X5 LUNGES WTF?

He's not a fan of leg training.

[startinfromscratch]

strongtoes 5-starr is a decent one.

[Monarchking]

leg training owns

[ThePman]

This is why I very rarely bother helping people out unless they're paying me for it.

There's still good odds they won't listen but at least it wasn't a total waste of my time.

For you Pman

Yeah that about covers it really

[Beef]

why don't you like doing legs bro? if that's the case you've really got to question why you're at the gym

[greemah]

You guys are misunderstanding me, I do train my legs I just hate it.

What's wrong with 3x5 lunges? Should they be higher rep?

The routine I've decided to go with is this below. It does legs and back twice a week

Mon

1x5 deadlift

3x8 bent rows

3x5 bench press

3x8 incline dumbell press

3x15 weighted ab crunches

Tue

3x8 barbell lunges

3x15 standing calve raises

3x5 bycep curls

3x12 hammer curls

Wed

3x8 chins

3x12 barbell pullovers

3x5 overhead press

3x8 side lateral raises

Thur

3x5 squats

3x5 romanian deadlifts

3x8 bench dips

3x12 skull crushers

[drizzt]

You guys are misunderstanding me, I do train my legs I just hate it.

To be honest mate, I hated squats for ages too, dreaded the day of the week when they were coming up. I wasn't terrible at them (sounds like what you're saying), just hated legs days because they were so flipping hard and draining.

I thought I was gonna die when I switched to Squatting 3x a week :cry: ...

But I loved it! Improvements came (and are still coming on) quickly which motivated me to keep pushing harder. Now, I look forward to squatting each session a heck of a lot. In fact, I'd go as far to say as it's the highlight(s) of my training these days.

I'd suggest not being dismissive of squatting multiple times per week, and give it a go. You may be like me, and learn to love it

Maybe I'm barking up the wrong tree, but just my 2c *drizzt slowly backs out of the thread*